Women, generally, are always on the go. Whether physically, mentally or both. Working in or out of the home (and both too), juggling kids activities, multi tasking, home tasks, managing the spouses (yes, yes we do), and trying to squeeze in a bit of ‘me time’ here and there. The sad truth is, as women, we take care of ourselves last, and that needs to reverse. By taking care of ourselves- the right way– we will be more effective, efficient and happy while taking care of everything else. Here are some common health mistakes women make;
- Eating the wrong ‘health’ foods. We are always looking for the shortcut. Especially women since we are typically juggling so much. We make the mistake of buying quick and easy foods that say ‘low fat’ or ‘healthy’. Truth be told- if it is in a box, bag, or can- it is not ‘healthy’. Go for whole, real foods. At least 90% of the time. Don’t O’D on protein either. Too much protein will cause inflammation in our bodies and our bodies to store the excess as fat. Women only need around 40-46 grams of protein a day according to the CDC- and you will be surprised how quickly this adds up. Your plate should have mostly veggies, complex carbs/grains. Whole. Real. Food.
- Skipping on breakfast. I see a lot of women I work with skip or skimp on breakfast. Or just as bad- eat a high sugar breakfast. Breakfast sets the tone for your bodies metabolism throughout the day. You just got done fasting for several hours (sleeping), so you need to fill your body with high fiber, protein rich foods first thing. Skip the orange juice (you should skip fruit juices in general) and skip the high sugar cereals/bars. Oatmeal with chia seed is also an excellent morning starter!
- Skimping on sleep. I can easily fall victim to lack of sleep on a regular basis. Unfortunately for daily performance (think mental clarity and focus) and for weight balance (think less sleep means weight gain!), and for energy (think hormones are screwed up when we don’t sleep) we need our sleep. At least 7-8 solid hours a night. There are so many studies backing this up, and yet we short ourselves on this regularly. Lack of sleep will also eventually cause depression and can lead to long-term heart and health problems. Bottom line- get your sleep. Turn off electronics at least 30 minutes before bedtime (the bring glare in our eyes stops the melatonin from kicking in), turn down the lights and make notes for the next day (a great way to get your mind ready to sleep and prepare for the next day). You can always transfer the written notes into your phone tomorrow. Sleep. Sleep. Sleep.
- No time to work out. I call BS on this. I hear this as an excuse everyday and my first thought is- you don’t have time NOT to. For those that do not make the time…and we are talking 15-20 minutes a day here…there will come a point in life when they will wish they had. Usually that time is when they are laying in a hospital bed and hoping to see grandchildren born or grow up. At that moment you will not only wish you had taken the time- you will realize all the other crap that you were focusing on really didn’t matter. Cut something else out if you have to. Take. The. Time. To. Work. Out. There are great at home routines easily found on YouTube, a jog, a bike ride, yoga flow, whatever. Take the time so you can live longer and feel great. (PS changing it up will keep you engaged) (PSS- just cause you DO work out does not mean you can eat crap) (PSS- don’t ignore weight lifting- it is incredibly beneficial for women)
- Supplementing for energy and nutrients. I am not a nay-sayer on supplements for the most part. If your doctor has prescribed them, or you have a true deficiency, then by all means, supplement. However, our bodies produce (unless there is a medical reason otherwise) what we need if we feed it right and buying supplements is, well, a waste of money. Our bodies will just flush it out…or in some cases, will stop producing those nutrients naturally and then you really will feel like crap. Save the money. Eat right instead. Also..feeling tired in your day so you want to drink coffee or another energy drink? Skip it after 2pm and go for a light jog, run, or a simple 5 minute yoga flow- getting active, even for five minutes, will give you an energy rush!
What are some ways you overcome these mistakes?
Looking for a wonderful holiday treat- that has some great health benefits too? Check out our Pretzel Holiday Crunch below!
Pretzel Holiday Crunch
(good for anytime of the year!)
- 1/4 cup of applesauce
- 2.5 cups of crushed up pretzels (I use gluten free ones)
- 2 tablespoons of chia seed
- 1 cup of almond butter
- 1 cup of dark chocolate chips
- In a medium bowl add the applesauce, pretzel crumbs, almond butter and chia seed and mix well.
- Press mixture evenly into the bottom of an engrossed 9×13 inch baking dish.
- Put chocolate chips in a microwave safe container and microwave for 30 seconds at a time until melted (can cook on stovetop too if preferred).
- Pour chocolate over the mixture and spread evenly out.
- Refrigerate at least one hour prior to cutting into squares and serving.
- Optional: can add a teaspoon of stevia or 1/4 cup of coconut sugar to pretzel mix sweeten further (I don’t feel its necessary) and can also add 1/2 teaspoon of mint extract to chocolate for mint flavor.